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PEP -YOU-IUP iIET

By adding ufew strategic vitamins, minerals
and proteins to your menu you’ll raise
your vitality and get more fun out of life
by LELORD Ko‘RDEL
EELING TIRED and run down? No
Fencrgy? No pep? Full of vague
aches and pains? The rest of the
world out of step?
. 1 Like a run-down battery, you
need recharging, revitalizing.
Every day, millions of Americans
drag themselves home from work
too worn out to enjoy their evenings.
This fatigue is more than merely
“feeling tired ” It indicates dietary
deficiencies.
Chronic fatigue can be fully over—
come by restoring certain nutritive
elements to the body through prop-
-er diet. And even your so-called
“ups and downs”—-—which you ac-
ccpt as a normal pattern—can be
improved
A proper diet means, first of all,
plenty of protein——the staff of life
Our bodies are composed of special
types of cells constructed of a mate-
rial called protoplasm. Protoplasm
is protein Thus, our bodies are ac—
tually made of protein.
To build new cells and to mend
ailing ones, we need a protein—rich
diet. Only with plenty of high pro-
tein foods can your muscles develo p
can you manufacture good red
blood and keep from growing old
while you are still young.
Then come minerals. Without.
enough calcium, bones become weak
and brittle, nerves are irritated
muscles grow flabby. A recent lab-
oratory experiment revealed that
animals given large quantities of
calcium reached a high level of vi—
tality and enjoyed a considerable
extended “prime of life.”
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 2
PEP-YOU-UP DIET
PhOSphorus is essential in the
Chemical processes that burn carbon
hydrates and fats in order to liber—
ate energy at the rate demanded by
the body.
Iron, the body’s master mineral,
creates warmth, vitality and stam-
ina. With plenty of iron in the
blood, yd'ur resistance is built up, and
anemia and run-down conditions
are then practically impossible.
Organic iodine is’ necessary to the
thyroid, one of the most important
glands in the body. The thyroid
controls the speed at which we live
and the amount of food fuel needed
to keep our mechanism operating.
It regulates our activity according
to slow waltz or bebop tempo.
Whenever an ordinarily alert per-
son becomes less active, there is
good reason to suspect the thyroid
gland has slowed down...
Vitamin C earned the name
“commando“vitamin” during
World War II because of its inval-
uable power to increase physical
endurance and lessen fatigue. This
vitamin cannot be stored by the
body, so it must be replaced every
day...
The ability to perform strenuous
physical activities without undue
fatigue comes from vitamin B com-
plex. Pantothenic acid, one of the
B Complex group, seems to be tied
in with the precious gift of vitality.
Lecithin, a complex nitrogenous
compound, is extremely important
to your nervous system which uses
it to aid in generating nerve elec-
tricity When your body’3 supply of
lecithin becomes low, you complain
of being tired and sleepy. But when
your nerves receive a plentiful sup-
ply of it, you abound with nervous
energy.
' F YOU ARE SEEKING that alive-all-
over glow your body radiates
When you are in excellent health,
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 3
PEP-YOU-UP DIET
try the 15-Day Revitalizing Diet
listed on the pages following. It is
designed to give you the protein,
Vitamins and minerals your body
needs for dynamic living:
These general instructions are to
be observed each day:
Immediately upon arising drink
a wakeup-and-shine cocktail con-
sisting of 2 oz. unsweetened black
cherry juice, 1 oz. pure honey, 4 to
6 oz. water.
A mid—morning snack is optional.
However, if you feel in need of One,
limit yourself to buttermilk, yogurt,
fresh fruit, juices, a piece of cheese,
raw vegetables like. carrots, celery,
etc., sunflower seeds, almonds, and
the like. _
For very important reasons of
protein-enrichment, drink a mid-
afternoon beverage made by dis--
solving 2 heaping tbs. or more of
skim milk powder in a glass of Wa;
ter; add 2 tsp. honey.
Try not to overlook this, even if
it means keeping a supply of the in-
gredients at your place of business.
The health dividends you receive
Will be big.
If you feel the need of a before-
bedtime snack, confine this as much
as possible to fresh fruits and pro-
tein foods, buttermilk, yogurt, left-
over meat, a slice of cheese or a dish
of cottage cheese, etc.
Substitution of one complete
day’s menus for another is permis-
sible, especially if it means making
use of foods on hand or left over
from the previous day. Generally
speaking, you can substitute foods
of the same type quite freely. For
example, if chicken is called for on
one day and you are invited to a
roast beef dinner, by all means eat
the roast beef! Vegetables may! be-
substituted for vegetables, etc. '
It is assumed that most persons
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 4
PEP-YOU-UP DIET
will start the 15-Day Revitalizing
Diet on a Monday. However, you
may start on any day you find con-
venient.
751‘ Day: Monday

Breakfast:
Large bowl of fresh fruit topped with:
/ cup or more cottage cheese and 1/4
cup or more “skim milk cream” (which
is made by dissolving /2 cup or more of
Skim milk powder in 1 cup of water)
Drizzle with honey, if desired
Beverage
Multiple vitamin-mineral tablet. (Be
sure the formula shpplies a minimum
of 16 vitamins balanced with 14 min-
erals These should be incorporated in
a natural base consisting of chlorophyll,
alfalfa extract, yeast extract, sarsapar-
illa extract.) 2 lecithin capsules or 1 t3p
lecithin granules.

L'unch:
Chicken broth (1 cup)
Scrambled eggs with bean sprouts
Fresh dates
Beverage
.Multiple vitamin—mineral tablet

Dinner:
Savory pot roast
Tossed green salad with blue cheese or
Roquefort dressing
Whole baby carrots
(Tuck the cleaned baby carrots into the
roasting pan 8 to 10 minutes before re-
moving the pot roast.)
.Fruit compote (made with either fresh
or dried fruits)
Beverage-
Multiple vitamin-mineral tablet
*2 lecithin capsules or 1 tap lecithin
granules

2nd Day: Tuesday

Breakfast:
Fresh or stewed fruit
Fluffy omelet filled with grated
natural cheese

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 5
PE P-YOU-UP DIET
(Be sure you add skim milk powder
to the beaten eggs, for extra protein.
At least 1 tsp. for each egg.)
Beverage ,
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tSp,
lecithin granules

Lunch:
Kale-stuffed fillets
Hearts of lettuce with cottage cheese
and buttermilk dressing
Lemon milk sherbet
Beverage
Multiple vitamin-mineral tablet

Dinner:
Watercress salad with avocado ‘wedges
(lemon tomato dressing) .
Broiled liver with onion rings
Baked potato, if desired
Fresh fruit
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

3rd Day: Wednesday!

Breakfast:
Millet meal porridge (add an egg yolk
and stir in before serving)
Grated fresh apple with puffed
raisins and skim milk cream
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules
Lunch: _
Creamed split pea soup
Hawaiian sunshine salad
Beverage
Multiple vitamin-mineral tablet

Dinner:
Tossed salad consisting of _ greens,
cucumbers, radishes, parsley, avocado
New Orleans shrimp
Buttermilk custard
Beverage
Multiple vitamin-mineral tablet
‘ 2 lecithin capsules or 1 tsp.
lecithin granules
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 6
PEP-YOU-UP DIET

’42:]: Day: Thursday

Breakfast:
Fresh or stewed fruit
Broiled lamb chops (i or 2)
Slice of natural cheese
_ Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules orfll t5p.
lecithin granules

Lunch:
Cup of beef or chicken broth
Cheese souffle
Tomato slices, lemon juice dressing
Beverage
Multiple vitamin-mineral tablet

Dinner:
Large lettuce salad
Giblet casserole
Swiss chard (steamed)
Pineapple cheese pie
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

5th Day: Friday

Breakfast:
Soft-cooked eggs, served with creamy
cottage cheese
Fruit, if desired
Sunshine muffins
Beverage
Multiple vitamin—mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules
Lunch:
Green salad bowl with chopped
ripe olives
Baked apple with skim milk
Cleam (made eSpecially rich)
Handful of sunflower seeds
Beverage
Multiple vitamin—mineral tablet
Dinner:
Red cabbage slaw With honey-lemon
dressing
Broiled fish
Green string beans, lightly cooked

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 7
PEP-YOU-UP DIET
Orange chiffon cream
. Beverage '
Multiple vitamin-mineral tablet-
2 lecithin capsules or 1 tsp.
lecithin granules

6th Day: Saturday

This is clean-up day for the body as

well as for the home. Here is the pro-
cedure for a Purifying Diet, which you
. can follow any day that you are home:
Night before: 2 herbal laxative tablets
Upon arising: Glass of distilled water.
with juice of one lemon
8 A.M. Large glass of citrus juice
9 A.M. Cup of herb tea made with
fenugreek seeds
10 A.M. Large glass of pineapple juice
11 A.M. As much distilled water as
you can comfortably drink
12 Noon. Large glass of grape or
apple juice
1 PM. Cup of herb tea made with
fenugreek seeds
2 P.M. Large glass of citrus juice
3 RM. As much distilled water as
you can comfortably drink
4 RM. Large glass of pineapple juice
5 RM. Cup of herb tea made with'
fenugreek seeds
6 P.M. Large glass of grape or apple
juice
7 PM. As much distilled water as
you can comfortably drink
8 P.M. Large glass of citrus juice
9 P.M. Cup of herb tea made with
fenugreek seeds
10 RM. 2 herbal laxative tablets

7th Day: Sunday

Breakfast: .
Applesauce, unsweetened
Broiled calf’s liver
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp;
lecithin granules
Lunch:
Chicken or beef broth, if desired
Polish souffle
Green vegetable

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 8
PEP-YOU-UP DIET
Fruit compote with honey
Beverage
Multiple vitamin—mineral tablet

Dinner:
Broiled chicken, all you wish
Sliced tomatoes
Sunshine muffins
Pineapple cheese pie
Beverage
hlultiple vitamin—mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

8th Day: Manday

Breakfast:
Fruit, fresh or stewed
Eggs poached in tomato juice
Cottage cheese, small portion
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

Lunch:
Clear broth, if desired
Canned salmon, quickly warmed
under broiler
Mixed green salad
Fresh fruit
Beverage
Multiple vitamin-mineral tablet

Dinner:
.Chopped green lettuce leaves
served with chiffonade dressing
Singapore shrimp and rice
Buttermilk sherbet, if desired
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

9!}: Day: Tuesday!

Breakfast: "
Fruit, fresh or stewed
Millet porridge served with
skim milk cream
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

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 9
PEP-YOU-UP DIET
Lunch:
Scrambled eggs with brains
Small salad
Slice of cheese
Beverage
Multiple vitamin-mineral tablet

Dinner:
Tomato soup
Broiled hamburger (fortified with
dried skim milk powder)
Leafy green salad with buttermilk
or yogurt as dressing
Cooked vegetable
Stewed fruit compote
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

70th Day: Wednesday

Breakfast:
Fruit if desired
Cottage cheese griddle cakes
(served with mixture of honey and
fresh or frozen fruit blended together)
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules
Lunch:
Lamb or beef stew
Tomato juice
Fruit salad with dressing made of
honey and skim milk powder
Beverage
Multiple vitamin—mineral tablet

Dinner:
Leafy green salad, yogurt or
buttermilk dressing
Steak—all you wish
Baked botato (try avocado instead
of butter)
Fresh fruit
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

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 10
PEP-YOU-UP DIET
17:}: Day: Thursday
Breakfast;
Fresh fruit
Eggs foo yung
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

Lunch:
Cream of fish soup
Cole slaw with buttermilk-honey
dressing
Dessert of your choicefiz'egardless!
Beverage
Multiple vitamin-mineral tablet

Dinner:
Mixed green salad with cottage cheese
dressing
Liver, sauteed slowly with sour cream
(Bcefi, lamb, or calf’5 liver will do equal-
ly \x'ell.) After both sides of liver have
been gcooked, turn heat to very low;
add sour cream or yogurt. Finish cook-
ing. The combination of liver and cul—
tured milk flavor is delicious.
Whole white onions, steamed
fresh fruit
Beverage
M ltiple vitamin-mineral tablet ‘
lecithin capsules or 1 tsp.
lecithin granules

72th Day: Friday

Breakfast:
_ Fresh fruit, if desired
Grilled liver patties. (Use left-over
c°°k€d livers. Grind or chop quite fine.
edd 2 tbs. millet meal to each cup and
nOllgh skim milk cream to hold shape.
Brown in pan or under broiler.)
Hot pineapple slices
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

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 I]
PEP-YOU-UP DIET
Lunch:
Chicken broth
Tongue (small serving)
Cottage cheese
Gelatin dessert
Beverage
Multiple vitamin-mineral tablet

Dinner:
Crisp celery heartS'and carrot spikes
Sunshine burger
Cooked vegetable
Fresh fruit, if desired
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules

73th Day: Saturday

Again this is “clean-up and rest-up”

clay. Follow the Purifying Diet—as you
did on the 6th Day of this program.

74th Day): Sunday

Breakfast (or Brunch):

Fresh fruit
Eggs Hawaiian
Sunshine muffins
Beverage
Multiple vitamin-mineral tablet
2 lecithin capsules or 1 tsp.
lecithin granules
Dinner: .
Leafy green salad with yogurt or
buttermilk dressing

W "W W
THE WOMAN AMERICA CAN’T
FORGET
- Ingrid Bergman fled the US for a“ .
new life in Italy. How does She ' '-
live now? Next month CORoNEr
gives the answer in a picture report

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 12
SELECTED RECIPES FOR
USE WITH THE FIFTEEN-DAY
PEP-YOU-UP DIET
Creamed Split-Pea Soup
Wash thoroughly and cook 2 cups
split peas with 3 cups water for 1 hour.
Add % tsp. salt, 4 tbs. butter, 1 cup
skim milk cream, 2 diced pimentos, 2
tbs. ground parsley, 14 tSp. thyme.
Hawaiian Sunshine Salad
Line plate with 3 crisp green lettuce
cups. Place 1 ring of sliced pineapple
in each. Spoon 4 oz. cottage cheese into
loose mounds on top. Sprinkle 2. tbs.
sunflower seeds over all.
Sunshine Mufiins
Sift together X9, cup sunflower-seed
meal, 11/4 cups whole-wheat flour, 3
tsp. baking powder, % tsp. salt. Beat 1
egg well and stir in % cup milk, 3 tbs.
honey and 3 tbs. melted butter or cook—
ing oil. Combine with the dry ingre-
dients, stirring only enough to hold the
ingredients together. Bake in a 9-muf-
fin tin that has been well greased and
floured, for 12 to 15 minutes in a hot
oven (400° F...)
New Orieans Shrimp
Cook 2 pounds fresh shrimp in the
shell. Clean and marinate in the fol-
lowing sauce for several hours. Rub a
bowl with garlic. Add % cup finely
chopped celery, 1 stalk chopped green
onion, 1 tbs. chopped chives, 6 tbs.
olive oil, 3 tbs. lemon juice, 1/4. tsp. cat-
sup, 5 tbsp. horseradish, 2 tbs. prepared
mustard, 1/4 tsp. paprika, 3/4 tsp. salt.
Buttermilk Sherbet
Combine 2 cups buttermilk, V2 cup
honey and 1 cup crushed pineapple.
Freeze until the consistency of mush.
Place in a chilled bowl. Add 1 egg
white and 1%; tsp. vanilla and beat un til
light and fluffy. Replace in refrigerator
and freeze until firm. Stir often.
Chzfionade Dressing
To % cup of your favorite French
dressing add 2 chopped hard-boiled
eggs, 2 tbs. chopped parsley, 1 $13“
chopped onion, 2 tbs. chopped pepper:
2 tsp. chopped chives.
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